Tracy and Mike about tips on arm growth. Topics include how to vary reps, weights and rest in order to manipulate your arms to grow huge.

Recipe of the Week: Low Carb Coconut Pancakes

Exercise of the Week: Tate Press

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Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other.

By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them in front of you at shoulder width. Allow your elbows to point out. This is your starting position.

Keeping the upper arms stationary, slowly move the dumbbells in and down in a semi circular motion until they touch the upper chest while inhaling. Keep full control of the dumbbells at all times and do not move the upper arms nor rest the dumbbells on the chest.

As you breathe out, move the dumbbells up using your triceps and the same semi-circular motion but in reverse. Attempt to keep the dumbbells together as they move up. Lock your arms in the contracted position, hold for a second and then start coming down again slowly again.

Repeat the movement for the prescribed amount of repetitions of your training program.